Tuesday, May 4th 2010 marked the 100th anniversary of the Canadian Navy and I had the pleasure of taking part in a massive “Freedom of the City” parade. While standing at attention in front of city hall along with the rest of the 4000 sailors of the West Coast Navy I witnessed Rear Admiral Pile be granted the “Freedom of the City” from Victoria’s Mayor. Douglas Street was lined up with spectators and that’s when it hit me; the relationship the Navy has with the citizens of this city goes beyond just marching and ceremony.
Take our own Crossfit box for example; military members contribute to the personality of the Zone and add spice to all the great fun we have. It’s hard to believe it all started off with only a few members but word has now spread and there isn’t a day at the Zone where you don’t see at least 3 or 4 Canadian Forces members WODing it up with everyone. There is Sean Bruce keeping us honest while coaching, Steve Soley adding comedic relief while beasting it up, Nicole Robichaud tearing up the rowing machine, Liz Williams upping her game in the gym so she can take it to someone in the ring, and so many more from Chris Moore to Ted Turner to Dave Tunbridge.
I think it’s safe to say that on behalf of all our Sailors and Canadian Forces members I’d like to thank everyone at Crossfit Zone for making us fit and more importantly welcoming us into your community.
~ Harrison Nguyen
Buy In – Choose a partner or make a team of three
WOD – “Murph”
Murph is a classic CrossFit hero WOD that honors a fallen soldier. Put out your best effort to respect his memory.
1 mile run
1 mile run
perform reps of each exercise as needed – i.e. you don’t have to do all 100 pullups before moving on
Elite: Full Rx – run the miles together then each partner does half the reps of the other exercises. Only one person working at a time. Your time is when you and your partner have finished the WOD – soldiers don’t leave other soldiers behind!
Zone 2: Group of 3, everyone runs, then split the reps into three on each exercise
Zone 1: Group of 3, scale the run as needed – e.g. each partner runs 500-600m (16oom = 1 mile) and split the reps between partners as needed.
Cash Out – Enjoy the sunshine!